The ‘Sling Shot’ increased the maximum number of repetitions in the barbell bench press in men with different resistance training experience

This study compared the activation of the clavicular, sternocostal and abdominal heads of the pectoralis major (PM) and the long portion of the triceps brachii during the execution of the bench press with several inclinations, grip types, and grip widths. Thirteen healthy men with more than a year of resistance training experience participated in this study. The subjects performed 6 repetitions of various variations of the bench press at angles of -15°, 0° and 30° with grip width of 100% and 200% of their biacromial width in both pronation and supination with a load equivalent of their respective 12RM for each movement. EMG, bar acceleration and shoulder angle were recorded during each repetition. Activation of the clavicular head of the PM was, compared to a wide pronation at 0°, significantly higher at a close pronation at 0°and 30°; during a close supination at 30° and during a wide supination at 30°. Activation of the sternocostal head of the PM was, during a wide pronation at 0°, significantly higher than during a close supination at 0°, 30° and -15°; during a wide supination at 30; during a wide supination at 0° and 30° and at close pronation at 30° and -15°. Activation of the abdominal head of the PM was significantly better with wide pronation at -15° and 0° compared to all positions at 30°. Triceps brachii were better solicited during close pronation at 0° and -15° compared to supinated grip at 0° and 30°. Results from this study show that the bench press exercise performed with a wide pronation grip at 0° can maximize the activation of the three heads of the PM.

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The Effect of 12 variations of the bench press exercise on the EMG activity of three heads of the pectoralis major

IUSCA Journal ◽

10.47206/iuscaj.v1i1.39 ◽

2020 ◽

Vol 1 (1) ◽

Author(s):

Xavier Roy ◽

Keven Arseneault ◽

Pierre Sercia

Keyword(s):

Resistance Training ◽

Bench Press ◽

Pectoralis Major ◽

Emg Activity ◽

Triceps Brachii ◽

Training Experience ◽

Healthy Men ◽

Shoulder Angle

This study compared the activation of the clavicular, sternocostal and abdominal heads of the pectoralis major (PM) and the long portion of the triceps brachii during the execution of the bench press with several inclinations, grip types, and grip widths. Thirteen healthy men with more than a year of resistance training experience participated in this study. The subjects performed 6 repetitions of various variations of the bench press at angles of -15°, 0° and 30° with grip width of 100% and 200% of their biacromial width in both pronation and supination with a load equivalent of their respective 12RM for each movement. EMG, bar acceleration and shoulder angle were recorded during each repetition. Activation of the clavicular head of the PM was, compared to a wide pronation at 0°, significantly higher at a close pronation at 0°and 30°; during a close supination at 30° and during a wide supination at 30°. Activation of the sternocostal head of the PM was, during a wide pronation at 0°, significantly higher than during a close supination at 0°, 30° and -15°; during a wide supination at 30; during a wide supination at 0° and 30° and at close pronation at 30° and -15°. Activation of the abdominal head of the PM was significantly better with wide pronation at -15° and 0° compared to all positions at 30°. Triceps brachii were better solicited during close pronation at 0° and -15° compared to supinated grip at 0° and 30°. Results from this study show that the bench press exercise performed with a wide pronation grip at 0° can maximize the activation of the three heads of the PM.

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The Effects of the Movement Tempo on the One-Repetition Maximum Bench Press Results

Journal of Human Kinetics ◽

10.2478/hukin-2020-0001 ◽

2020 ◽

Vol 72 (1) ◽

pp. 151-159 ◽

Cited By ~ 9

Author(s):

Michal Wilk ◽

Artur Golas ◽

Piotr Zmijewski ◽

Michal Krzysztofik ◽

Aleksandra Filip ◽

...

Keyword(s):

Resistance Training ◽

Repeated Measures ◽

Bench Press ◽

Trial And Error ◽

Training Experience ◽

Test Procedures ◽

Test Protocol ◽

Repetition Maximum ◽

One Year ◽

The One

AbstractDifferent tempos of movement can be used during resistance training, but programming them is often a trial-and-error practice, as changing the speed at which the exercise is performed does not always correspond with the tempo at which the 1-repetition-maximum occurred. Therefore, the aim of this study was to determine the effect of different movement tempos during the bench press (BP) exercise on the one-repetition maximum (1RM) load. Ninety men (age = 25.8 ± 5.3 years, body mass = 80.2 ± 14.9 kg), with a minimum one year of resistance training experience took part in the study. Using a randomized crossover design, each participant completed the BP 1RM test with five different movement tempos: V/0/V/0, 2/0/V/0, 5/0/V/0, 8/0/V/0 and 10/0/V/0. Repeated measures ANOVA compared the differences between the 1RM at each tempo. The 1RM load was significantly greater during V/0/V/0 and 2/0/V/0 compared to 5/0/V/0, 8/0/V/0, and 10/0/V/0 (p < 0.01). Furthermore, the 1RM load was significantly greater during 5/0/V/0 compared to 8/0/V/0 and 10/0/V/0 (p < 0.01), but there were no differences between either V/0/V/0 and 2/0/V/0 (p = 0.92) or between 8/0/V/0 and 10/0/V/0 (p = 0.08). Therefore, different movement tempos used during training should be accompanied by their own tempo-specific 1RM testing, as slower eccentric phases significantly decrease maximal concentric performance. Furthermore, 1RM test procedures should include information about the movement tempo used during the test protocol. In addition, the standardization of the tempo should be taken into account in investigations that use the 1 RM test to assess the effects of any treatment on maximal muscle strength.

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The effects of resistance training experience on movement characteristics in the bench press exercise

Biology of Sport ◽

10.5114/biolsport.2019.83008 ◽

2020 ◽

Vol 37 (1) ◽

pp. 79-83 ◽

Cited By ~ 4

Author(s):

Adam Maszczyk ◽

Michał Wilk ◽

Michał Krzysztofik ◽

Mariola Gepfert ◽

Adam Zając ◽

...

Keyword(s):

Resistance Training ◽

Bench Press ◽

Training Experience ◽

Movement Characteristics

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Acute Effects of Continuous and Intermittent Blood Flow Restriction on Movement Velocity During Bench Press Exercise Against Different Loads

Frontiers in Physiology ◽

10.3389/fphys.2020.569915 ◽

2020 ◽

Vol 11 ◽

Author(s):

Michal Wilk ◽

Mariola Gepfert ◽

Michal Krzysztofik ◽

Petr Stastny ◽

Adam Zajac ◽

...

Keyword(s):

Blood Flow ◽

Resistance Training ◽

Bench Press ◽

Arterial Occlusion ◽

Blood Flow Restriction ◽

Experimental Session ◽

Training Experience ◽

Flow Restriction ◽

Wide Range ◽

Bar Velocity

This study evaluated the effects of continuous and intermittent blood flow restriction (BFR) with 70% of full arterial occlusion pressure on bar velocity during the bench press exercise against a wide range of resistive loads. Eleven strength-trained males (age: 23.5 ± 1.4 years; resistance training experience: 2.8 ± 0.8 years, maximal bench press strength – 1RM = 101.8 ± 13.9 kg; body mass = 79.8 ± 10.4 kg), performed three different testing protocols in random and counterbalanced order: without BFR (NO-BFR); intermittent BFR (I-BFR) and continuous BFR (C-BFR). During each experimental session, subjects performed eight sets of two repetitions each, with increasing loads from 20 to 90% 1RM (10% steps), and 3 min rest between each set. In the C-BFR condition occlusion was kept throughout the trial, while in the I-BFR, occlusion was released during each 3 min rest interval. Peak bar velocity (PV) during the bench press exercise was higher by 12–17% in both I-BFR and C-BFR compared with NO-BFR only at the loads of 20, 30, 40, and 50% 1RM (p < 0.001), while performance at higher loads remained unchanged. Mean bar velocity (MV) was unaffected by occlusion (p = 0.342). These results indicate that BFR during bench press exercise increases PV and this may be used as an enhanced stimulus during explosive resistance training. At higher workloads, bench press performance was not negatively affected by BFR, indicating that the benefits of exercise under occlusion can be obtained while explosive performance is not impaired.

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Can Post-Activation Performance Enhancement (PAPE) Improve Resistance Training Volume during the Bench Press Exercise?

International Journal of Environmental Research and Public Health ◽

10.3390/ijerph17072554 ◽

2020 ◽

Vol 17 (7) ◽

pp. 2554 ◽

Cited By ~ 3

Author(s):

Michal Krzysztofik ◽

Michal Wilk ◽

Aleksandra Filip ◽

Piotr Zmijewski ◽

Adam Zajac ◽

...

Keyword(s):

Resistance Training ◽

Power Output ◽

Repeated Measures ◽

Peak Power ◽

Bench Press ◽

Performance Enhancement ◽

Peak Power Output ◽

Training Volume ◽

Training Experience ◽

Bar Velocity

Background: The aim of the present study was to evaluate the effects of post-activation performance enhancement (PAPE) on resistance training volume during the bench press exercise (BP). The study included 12 healthy strength-trained males (age 25.2 ± 2.1 years, body mass 92.1 ± 8.7 kg, BP one-repetition maximum (1RM) 28.8 ± 10.5 kg, training experience 6.3 ± 2.1 years). Methods: The experiment was performed following a randomized crossover design, where each participant performed two different exercise protocols with a conditioning activity (CA) consisting of the BP with three sets of three repetitions at 85% 1RM (PAPE), and a control without the CA (CONT). To assess the differences between PAPE and CONT, the participants performed three sets of the BP to volitional failure at 60% 1RM. The differences in the number of performed repetitions (REP), time under tension (TUT), peak power output (PP), mean of peak power output (PPMEAN), mean power output (MP), peak bar velocity (PV), mean of peak bar velocity (PVMEAN), and mean bar velocity (MV) between the CONT and PAPE conditions were examined using repeated measures ANOVA. Results: The post-hoc analysis for the main condition effect indicated significant increases in TUT (p < 0.01) for the BP following PAPE, compared to the CONT condition. Furthermore, there was a significant increase in TUT (p < 0.01) in the third set for PAPE compared to the CONT condition. No statistically significant main effect was revealed for REP, PP, PV, PPMEAN, PVMEAN, MP, and MV. Conclusion: The main finding of the study was that the PAPE protocol increased training volume based on TUT, without changes in the number of preformed REP.

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The Existence of a Sticking Region in Free Weight Squats

Journal of Human Kinetics ◽

10.2478/hukin-2014-0061 ◽

2014 ◽

Vol 42 (1) ◽

pp. 63-71 ◽

Cited By ~ 18

Author(s):

Roland van den Tillaar ◽

Vidar Andersen ◽

Atle Hole Saeterbakken

Keyword(s):

Resistance Training ◽

Body Mass ◽

Muscle Activity ◽

Bench Press ◽

Body Height ◽

Rectus Femoris ◽

Biceps Femoris ◽

Emg Activity ◽

Training Experience ◽

Free Weight

Abstract The aim of this study was to investigate the existence of the sticking region in two legged free weight squats. Fifteen resistance-training males (age 24 ± 4 years, body mass 82 ± 11 kg, body height 179 ± 6 cm) with 6 ± 3 years of resistance-training experience performed 6-RM in free weight squats. The last repetition was analyzed for the existence of a sticking region. Only in 10 out of 15 participants a sticking region was observed. The observed sticking region was much shorter than in the bench press. Furthermore, rectus femoris decreased the EMG activity in contrast to increased EMG activity in biceps femoris around the sticking and surrounding region. No significant change in EMG activity was found for the lateral and medial vastus muscles. It is suggested that a combination of these muscle activity changes could be one of the causes of the existence of the sticking region in free weight squats

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Concentric-Only Versus Touch-and-Go Bench Press One-Repetition Maximum in Men and Women

Sports Health A Multidisciplinary Approach ◽

10.1177/1941738120977861 ◽

2021 ◽

pp. 194173812097786

Author(s):

Amador García-Ramos ◽

Danica Janicijevic ◽

Ivan Jukic

Keyword(s):

Resistance Training ◽

Bench Press ◽

Cross Sectional Study ◽

Training Experience ◽

Loading Test ◽

Level Of Evidence ◽

Cross Sectional ◽

Repetition Maximum ◽

Increased Risk ◽

Repetitions To Failure

Background: One-repetition maximum (1RM) tests are time-consuming, and they might not always be logistically possible or warranted due to increased risk of injury when performed incorrectly or by novice athletes. Repetitions-to-failure tests are a widespread method of predicting the 1RM, but its accuracy may be compromised by several factors such as the type of exercise, sex, training history, and the number of repetitions completed in the test. Hypothesis: The touch-and-go bench press would provide a higher 1RM than the concentric-only bench press for both genders regardless of whether the 1RM was obtained by the direct or repetitions-to-failure method and the error in the 1RM prediction would be positively correlated with the number of repetitions performed to failure and negatively correlated with the 1RM strength and resistance training experience. Study Design: Cross-sectional study. Level of Evidence: Level 3. Methods: A total of 113 adults (87 men and 26 women) were tested on 2 sessions during the concentric-only and touch-and-go bench press. Each session consisted of an incremental loading test until reaching the 1RM load, followed by a repetitions-to-failure test. Results: The 1RM was higher for the touch-and-go bench press using both the direct (men, 7.80%; women, 7.62%) and repetitions-to-failure method (men, 8.29%; women, 7.49%). A significant, although small, correlation was observed between the error in the estimation of the 1RM and the number of repetitions performed ( r = 0.222; P < 0.01), 1RM strength ( r = −0.169; P = 0.01), and resistance training experience ( r = −0.136; P = 0.05). Conclusion: The repetitions-to-failure test is a valid method of predicting the 1RM during the concentric-only and touch-and-go bench press variants. However, the accuracy of the prediction could be compromised with weaker and less experienced individuals and if more than 10 repetitions are completed during the repetitions-to-failure test. Clinical Relevance: The repetitions-to-failure test does not require any sophisticated equipment and enables a widespread use in different training environments.

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Changes in bench press performance and throwing velocity after strength-oriented and ballistic resistance training programs

The Journal of Sports Medicine and Physical Fitness ◽

10.23736/s0022-4707.20.11011-9 ◽

2020 ◽

Vol 60 (11) ◽

Author(s):

Jesualdo Cuevas-Aburto ◽

Danica Janicijevic ◽

Alejandro Pérez-Castilla ◽

Luis J. Chirosa-Ríos ◽

Amador García-Ramos

Keyword(s):

Resistance Training ◽

Bench Press ◽

Training Programs ◽

Ballistic Resistance ◽

Press Performance

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Comparison of CrossFit Barbara and classic resistance trainings for the protection of strength performance during off-season in kickboxers

Isokinetics and Exercise Science ◽

10.3233/ies-203190 ◽

2020 ◽

pp. 1-8

Author(s):

Cebrail Gençoğlu ◽

İlhan Şen

Keyword(s):

Resistance Training ◽

Body Mass ◽

Body Fat ◽

Bench Press ◽

Body Fat Percentage ◽

Fat Percentage ◽

Strength Performance ◽

Significant Difference ◽

Before And After ◽

Push Up

BACKGROUND: The inability of athletes to train or the decrease in the intensity and frequency of training may cause athletes to lose performance. Particularly in view of the current COVID-19 pandemic, maintaining strength outside the normal framework provides an advantage to athletes for the next competitions. OBJECTIVE: To compare the CrossFit Barbara which can be applied easily at home during the off-season or some situations such as the epidemic limitation to classic resistance training methods used to maintain the strength performance of national kickboxers. METHODS: Forty-three national kickboxers, CrossFit (CF, n= 22), and resistance training (RT, n= 21), participated in this study. While CF performed 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 squat exercises, RT performed bench press, lat pull down, leg press, biceps curl, and triceps extension exercises twice per week for six weeks. Before and after the six weeks, the following variables were measured; body mass (BM) and body fat percentage (FP), VO2max, bench press (BP), squat (SQ), leg strength (LS), hand grip strength (HGS), pull-up, push-up and counter movement jump (CMJ). RESULTS: BP (p< 0.001, F= 41.125, ηp2= 0.501), SQ (p< 0.001, F= 26.604, ηp2= 0.394), LS (p< 0.001, F= 15.234, ηp2= 0.271), push-up (p< 0.001, F= 31.978, ηp2= 0.438) and pull-up (p< 0.001, F= 24.410, ηp2= 0.373) values changed significantly in group-time interaction between CF and RT groups, while there was no significant difference for the BM (p= 0.198, F= 1.715, ηp2= 0.040), Fat (p= 0.265, F= 1.279, ηp2= 0.030), HGS (p= 0.665, F= 0.190, ηp2= 0.005, CMJ (p= 0.054, F= 3.946, ηp2= 0.088) and VO2max (p=0.747, F= 0.106, ηp2= 0.003). Furthermore, according to the before and after study values, BP, SQ, LS, and CMJ decreased significantly (p< 0.05) while BM, FP, HGS, VO2max, pull-up and push-up variables did not in the CF (p> 0.05). In the RT, the pull-up and push-up variables decreased significantly (p< 0.05) while there was no significant difference for BP, SQ, LS, HGS, VO2max, body mass, body fat percentage and CMJ (p> 0.05). CONCLUSION: CF Barbara workout was more effective in maintaining strength endurance performances, and RT in maintaining maximum strength performances. According to the individual performance needs of athletes, reasonable training method can be used to prevent performance decrement in the strength domain.

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